Getting Ripped to the Bone ~ Natural

Bodybuilding Tips and Diets Toward

Having The Body of A Greek God or
Goddess..

by Terry D. Clark

The information presented herein represents the view of the author as of the
date of publication. Because of the rate with which conditions change, the
author reserves the right to alter and update his opinion based on the new
conditions. This ebook is for information purposes (only). While every attemt
has been made to verify the information provided in this ebook, neither the
authors, nor affiliates or partners, assume any responsibility for errors,
inaccuracies or omissions. Any slights of people or organizations are
unintentional. If advice concerning legal or related matters is needed, the
services of a fully qualified expert or counselor should be seeked out. This
ebook is not intented for use as a sourse of legal or accounting advice. You
should be aware of any laws which govern business transactions or other
business practices in your country and state. Any referance to any persons or
business whether living or dead is purely coincidental.

Copyright 2014 TDC Enterprise, ceo; Terry D. Clark, Chicago, IL 60619

Introduction

1. Weight Training
2. Exercises
3. Wrkut Pln
4. Etng Rght
5. Crbhdrt
6. Protein
7. Ft
8. Sml Ml Plans
9. Cooking fr M (Recipes)
10. Swt Drm (Getting Enugh Rt)
11. Sulmnt
12. Crtn
13. Glutamine
14. Prtn
15. Nitric Oxd
16. Strd & Grwth Hormones
17. Bd Building fr Her
18. Bd Building for Teens
19. Cntt
20. Your Rur

Conclusion

INTRODUCTION
Evr n th ftn rz n the 1980, w have become a ntn
nrngl wr f ur health nd hu. Millions f dllr are
spent vr year n th ut for a perfect bd. Gyms are big
business, rnl trnr are mkng a td living helping people
t ft, nd body building ulmnt are t n all-time lvl of
rfrmn.
In actuality, th rt f bd buldng h bn rund fr quite
m time. In the lt 19th century, th mn knwn th father f
bodybuilding, Eugn Sndw w credited with inventing th rt
b nvtng people t vw his bd in mul dl rfrmn.
Sandow built a tg performance rund dl f trngth nd
glt as wll as showing ff a Grn hu whh w
considered the ultimate bd. H became so successful, h rtd
several businesses around h fm nd w among th frt people
t mrkt body building products bearing his nm. A h became
mr ulr, he was credited wth th invention of th frt xr
umnt mrktd t the m.
Sndw w l credited with bgnnng the first body building
ntt lld Th Grt Cmttn hld n London. Th
mttn was th b fr mn others t fllw nludng th Mr.
Olm competition tht rmn th mt ulr body buldng
ntt t date.
When Wrld Wr II brk out, mn n th country were nrd to
bm bggr in thr physique, trngr, and mr aggressive in
their behavior. Trnng thnu wr improved, nutrtn w
focused on more thn ever, nd body buldng umnt evolved into
fftv mn fr wrkng muscles n ways nvr thught of bfr.
It w l rund th time tht mn bd buldng rgnztn
came into bng nludng th Amtur Athlt Unn nd th
Intrntnl Fdrtn f Body Buldng. In 1970, bd buldng w
tkn to a new level whn th flm Pumng Iron w rld
starring Austrian newcomer Arnld Schwarzenegger.

Thrugh th r, body buldng has jut grwn n ulrt

bmng lmt n bn for many l. Women hv trtd
t take n ntrt n honing thr bd, nd th sport h evolved
into a rl competitive arena.

If uv lw wanted t lrn about hw t buld ur body to that

Grecian Ideal envisioned by Eugn Sndw, thr n b a lot t
lrn. This bk will guide u through some of th b t gt u
trtd. Of course, nthng will compare t tull gttng to the gm
nd lifting th wght, but youll nd m nfrmtn first.
Tht why wr hr. W wnt t rvl body buldng rt to
YOU.

WEIGHT TRAINING
Bd buldng is th r f developing muscle fbr thrugh
vru techniques. It is achieved thrugh mul conditioning,
wght trnng, nrd lr intake, and rt. Wrkut are
dgnd t focus n rtn muscle categories, nd fd are
numd wth the ntntn t buld th bd mtblm nd
nr m.
This tn wll focus n wght training for bd buldr. Wght
training dvl bth trngth well th z f kltl
muscles. It uses th force f grvt t th fr generated b
muscles through ntrtn. Wght trnng u a vrt f
specialized umnt dgnd to target f mul gru nd
mvmnt.
Some people refer t weight trnng as strength trnng. Whl they
are nt xtl th m, th r bth mlr t h thr. Strength

training fu on nrng muscular trngth nd z. Wght

training one t f strength training ung wght the rmr
fr t buld muscle m.
Th basic rnl f wght trnng r rtt muh th m
th f strength trnng. It nvlv a mnultn f th numbers
of r, t, tempo, exercise t, nd weight mvd t u
drd nr n trngth, ndurn, z, r h.
Th specific mbntn of reps, sets, exercises, and wght
depends un the dr of th bd buldr. St wth fewer r
can b rfrmd with hvr weights but hv a rdud mt n
ndurn.

Equipment ud n weight trnng include brbll, dumbbells,

ull, and stacks n th frm of wght machines r the bd wn
wght as in push-ups nd chin-ups. Dffrnt wght will gv
dffrnt t f rtn.
Wght trnng l fu on frm performing th mvmnt with
th appropriate mul groups nd nt trnfrrng the wght t
dffrnt bd rt n rdr to mv great wght. If you dont use
gd form in weight training, u rk mul injury whh could
hinder your rgr.
Anthr frm f wght trnng resistance trnng. Resistance
trnng nvlv th u f lt or hdrul rtn t
contraction rather thn grvt. When your mul r resisting a
wght, th vrll tn f that mul will grw vr time.
If u r a bgnnr at wght trnng, u huld nt jut jump
rght n. You nd to buld u ur trngth nd vr-wrkng your
mul n u mr hrm than gd. Some f ur mul
might be naturally trngr thn thr. Buldng u lwl llw
mul to dvl rrt strengths rltv t h thr.
Most gm offer th services f a rnl trnr tht m with the
mmbrh f. Th trainers can suggest specific wrkut fr
u to begin wth. If you want to undertake it urlf, w n mk a
fw uggtn n rutn tht can hl u build muscle and get
on th w t a great body.

First, wll dfn m common xr for lrftn.

EXERCISES
Yu m not b fmlr wth m f th terminology ud n body
buldng. Along th same ln, you should knw what rtn
xr are nd hw to safely rfrm them. Thr are ll rt f
exercises you can rfrm many, in fact, prevents u frm
ltng ll of them. Hwvr, lrnng th b can be a great hl.

Dumbbll Bnh Press

Sit n the edge of a flat bnh with the dumbbll resting n your
knees. In n smooth mtn, rll nt your bk and brng th
dumbbll u t a tn lghtl utd nd bv your huldr.
Yur palms huld be fng frwrd.
Bend ur lbw at a nnt-dgr angle wth ur ur rm
rlll t the ground. Pr th wght u vr ur ht in a
trngulr mtn untl th meet bv th ntr ln f your body.
A you lift, nntrt on keeping th weights blnd nd under
control. Fllw th same th dwnwrd.

Standing Military Pr
For this xr, u will u a brbll. Stnd wth your lg but
huldr wdth apart nd lft th barbell to ur ht. Lk your legs
nd h and k ur lbw n lghtl undr the br. Pr th bar
t rm lngth over ur hd.
Lwr the bll t your upper ht or your hn depending n whh
more comfortable fr u. Th xr n l be performed wth
dumbbll or seated n a wght bnh.

Lying Tr Puh
Sit on a flat bnh hldng a url br wth n vrhnd grip. L bk
tht the t f ur head is even with the nd of th wght bench.
A u r lng bk, xtnd ur arms vr ur hd tht the
bar drtl vr ur . K your elbows tght nd ur ur
rm ttnr throughout th xr.
Th biggest key to th xr kng ur ur arms in a fxd
tn. Slowly lwr the br untl t lmt tuh ur forehead.
Pr the bar bk up n a lw, wng r-lk mtn. At th
fnh, lock ur elbows mltl.

Sd Ltrl Dumbbll R
Stnd upright wth ur feet huldr wdth rt nd ur arms at
ur side. Hld a dumbbll n each hnd with your palms turnd
twrd your body. K your rm trght nd lift the weights out
nd u t the sides untl th r slightly hghr thn huldr lvl.
Thn slowly lwr thm back down to ur d gn.

K ur lm turned downward as you lift the dumbbll tht

ur huldr rather thn ur biceps d th work. Mk ur you
r lftng the dumbbells up rather thn swinging them u. Dnt lean
frwrd whl dng this thr or u risk injury t your bk.

Prhr Curls
Th exercise best dn with a l rhr curl bench, but u
can do th wthut it wth a lttl mdftn. St at the end f the
weight bnh, nd l something uh a firm llw r a fw
pillows undr ur rmt n ur l. Hld th url br n your
hnd wth palms facing uwrd. Dnt hunh over th pillow, t
trght u can.
Using a shoulder width gr, gr th bar n both hands. Curl th br

uwrd n n arc. B careful nt t swing r rk to gt the br

mvng. You nd to b using ur mul t lift the wght, not
mmntum. The gl f th xr is to wrk th b.
Brng th bar u t ur chin kng n mnd tht the resistance
grtt during th beginning f the lft. Lwr th bar lwl working
the mul n th w dwn wll. Yu can l d this wth
dumbbll r wrk one arm t a tm.

Seated Dumbbll Curl

St t the end of a bnh wth ur feet firmly on th floor. K ur
bk trght nd ur hd u. Strt wth the dumbbll at rm
length with ur lm fng in. Curl the wght u and twt your
wrt n th ur thgh. Suz ur b t the top nd
thn lwl lwr th wght.
Do nt wng th dumbbells down; lwr them as u r working
those mul! Yu n do th tndng, but th seated tn

prevents bd frm.

On-Arm Dumbbll Row

Strt wth ur rght foot flt on th flr nd ur left knee rtng on
a flat bnh. Lean frwrd tht youre supporting the wght of
ur ur body with your lft rm n th bnh. Yur back should b
flt nd lmt parallel with th flr.

Rh down and k up a dumbbll with ur rght hnd. Your lft

rm should b lkd at th elbow so t wll urt the wght f
ur ur body.
Bfr starting, look trght hd ntd of t the flr u n
k ur back trght. Tghtn ur b t k your bd from
turnng t the d u lft the dumbbell. Cnntrt n ullng
your elbow back far as t can g. Th dumbbll huld nd u
roughly rlll with ur torso.
Aftr youve rwd th dumbbll u fr u can lwl lower t

bk to th trtng position. Swth rm ftr one t.

Dumbbll Shrugs
Stand straight up wth ur ft t huldr width. Hld two
dumbbells wth your rm hngng t your d. Droop your
huldr dwn fr possible. R ur shoulders up as fr as
u n g then lwl return to th trtng position.
You n also rtt ur shoulders b going u n a rulr mtn
frm front t bk nd thn bk dwn again. Th can l b dn
hldng a barbell.

Stndng Calf Raises

Th can b done wth a f mhn fund in a gm, or dtd
fr u wthut the machine. Stnd up gnt a wll with ur bd
fng th wall nd your lm dwn n th wall nd your ft flat n
th flr.
Keep ur bd trght nd lwl lift up your hl untl u are
tndng n th t f ur t. Hold th ntrtn brfl then
slowly return t th starting position wth your ft flt on th flr.

Crunches
L flt n ur back wth ur feet flt n th ground, r rtng n a
bench with ur knees bnt t a 90 dgr angle. If u r rtng
your feet on a bnh, place them thr t fur inches apart nd nt
your t inward they tuh.
Place your hnd lghtl n either side f your head kng ur
lbw n. Don't lk ur fingers bhnd your head! Puh th small
f ur bk dwn n the flr to isolate ur abdominal mul.
Bgn to rll ur huldr ff th floor.

Continue t uh dwn as hrd u n wth your lwr bk. Your

shoulders huld m up ff th floor nl about fur nh, nd
your lwr bk huld rmn on the flr. Fu n lw, controlled
mvmnt - dn't ht urlf b using mmntum!

Dumbbll Hammer Curl

Wth a dumbbell n h hnd, tnd wth ur rm hngng t ur
d, and lm are fng each thr. K ur elbows lkd nt
ur sides. Yur ur bd and lbw huld remain n th m
place durng th whole lft.
K your lm fng h thr, url the wght n ur right hnd
u in a m-rl twrd your right huldr. Squeeze the b
hrd at th t f th lift nd then lwl lwr. D not turn your
wrt during this lift! Yu n also do one arm t a time nd/r
ltrnt.

Inln Dumbbll Pr
St n th dg of n nln bench t t but a 45-degree angle.
Pk u a dumbbell n h hand and l them n ur thighs.
Thn, n t a time, raise thm up t ur huldr level whl u
press your back nd huldr frml against th bnh.
Press the weights back u to a point over your ur ht, wth ur
palms fng forward. Lwr the wght lwl. Inhl u lwr
th weights and xhl as u lft.

Brbll Sut
Rt a brbll n the ur rtn of ur bk, not your nk.
Firmly gr th bar wth ur hnd lmt twice ur huldr width
apart. Position your ft but huldr wdth apart nd your t
should b ntng jut a little outward with your kn in the m
direction.
K ur bk as trght bl and your hn u, bnd ur
kn and lwl lwr ur h trght dwn until ur thgh r
rlll t the flr. On u reach the bttm tn, r th
wght u back to th starting tn.
Dn't lean vr r curve ur bk forward! Yu n use a blt to hl
reduce th hn of lower back njur. Yu n ut ur hl n a 1
nh blk t further wrk th quads. You can l u a wdr stance
t wrk th nnr ud vn mr.

Urght Brbll Rw
Stand urght and gr a barbell wth ur hands but huldr
width rt. Lt th br hng trght dwn n frnt f u. K ur
body and wrt trght. Pull the br straight up twrd your hn,
kng it close t your bd.
Concentrate on either ullng with ur tr or the front f your
shoulders, dndng n wht u wnt t wrk mt. Lower lwl
t th trtng tn. Don't ht b leaning frwrd or backward.
Don't wng!

Frnt Dumbbll R
Stnd wth a dumbbll in each hnd, lm facing bkwrd. Yur
feet huld be but huldr wdth apart. Mntn a lght bnd in
ur elbows thrughut th xr that ur rm r trght,
but nt quite lkd.
Lift the wght in ur lft hand n front of u n a wide arc untl t
slightly higher thn shoulder height. Wth a smooth, controlled
motion, lwr the weight while multnul lftng the weight in
your right hnd, tht bth rm r in mtn at the m tm.
Do nt ht b wngng r lnng backwards! Th lft can also b
dn wth two dumbbll t the m time r a brbll.

Stiff Lg Brbll
Pl a brbll n your shoulders. K your head u nd ur back
mltl trght. Bnd t ur wt wth your lg lkd, until
ur ur bd rlll t th floor. Rturn slowly to the ur
tn. Th n l be dn wth your knees lghtl bnt.

On Lg Barbell Sut
U a 12 to 18 nh bx or bnh for th xr - th higher the bx,

the mr dffult th exercise. Pl a brbll bhnd ur hd t th

base f your nk. Gr th barbell wth bth hands wth a wider
thn huldr width gr.
Stand rxmtl 2 t 3 ft from the bx nd turn tht th bx
is drtl bhnd u. Rh one ft back nd l your t on the
box. K ur t ft flt n th flr nd nt ur t
forward. Stand up straight. Keep your back tght and ur ht out
thrughut th entire xr.
K ur head nd nk in line wth ur tr tht u r
lkng frwrd. Yur shoulders should be drtl over ur front
ft. Keeping ur frnt ft flt on th floor, sit your hips bk (like
you r gng t sit n a hr), bend ur knee (of ur frnt leg), nd
ln forward lghtl t th waist.
Lwr ur bd in a ntrlld fhn untl your thgh (f your frnt
lg) is parallel t the grund. If u hv difficulty lowering urlf
down this far, lower yourself untl th knee f ur front lg is bnt 90
degrees. At this nt, ur kn huld b drtl vr ur t,
ur h should b ttng bk, nd your ht huld b drtl
vr th mddl f ur thigh.
Now, leading wth ur head and chest, r yourself b uhng
ur hips slightly frwrd nd u twrd th lng, nd
trghtnng your lg. Rturn to the starting tn. At th point,
ur huldr huld be drtl vr front foot.

Lunges
Pl a brbll n ur ur bk. Lft ur ht up nd lk
trght hd. Ptn ur rght leg forward in a lng trd. Yur
foot should b far nugh in frnt f u that when u bnd ur
right kn, ur thgh nd lwr lg frm a rght ngl.
Slowly bnd your kn, lwrng ur hips ur rr knee jut
clears th flr. Pause briefly n th tn, then lwl straighten
ur lg nd raise ur body bk u t a tndng
position. Cmlt a full t, then switch legs nd rt, r alternate
legs fr each r.
Mk sure your kn d nt travel t your t n th down
tn! This n also b dn with dumbbells in h hnd ntd
of ung a brbll.

Barbell Tr Extension
Hold a brbll wth hands a lttl closer tgthr than huldr width.
L n an nln bnh nd position your hd t the t. Pr br
overhead t rm' lngth. Lower th br in a mrulr mtn
bhnd ur hd until ur frrm tuh your b.
K ur upper arms l to ur hd. Rturn t th trtng
tn. Th n l b dn wth trght bar, 2 dumbbells, seated
r tndng r with 2 dumbbll nd ur lm fng n.
The xr ltd above can b done either in a gm r in your
hm. If you r gng t jn a gm, th wll have many lt
machines tht wll wrk f parts f ur bd. Eml t the
gm n hl u with proper use of the mhn.
Now tht u knw what xr t do, lets lk t a couple of
ml wrkut.

WORKOUT PLANS
Bgnnng a bd building workout plan rur a level f
commitment. As a bgnnr, you n wrk ut mr frequently thn
mr advanced bd buldr. Th rn simple: as u gt mr
xrnd, u lrn t uh your mul hrdr nd inflict mr
dmg tht takes lngr t rvr frm. Bgnnr, on th thr
hand, gt r but bounce bk ukr n th muulr damage
n't severe.
If the word "dmg" mk u flinch, dn't wrr. It' a good thng
for a bodybuilder t nur limited muscle dmg, bu t nudges
th body to rvr nd vrmnt (grw) lghtl to rr
for futur wrkut. This what bdbuldng is all but - a
continuous l of n-t-bk, tw-t-frwrd, rtd over
and vr n a weekly b.

Th fllwng wrkut ln dgnd to focus n n rt f your

body each d of ur wrkut with md week nd the wknd
your rt d. Th plan just a suggestion. Yu n dt t as
ndd t suit ur wrkut gl.
Wth any workout, u nd t start ut wth some warm u
xr. Th n b ml trthng u gt ur bd rd
t wrk. A wrm-u n rr to working ut can nt nl help get
your body rd for xr, but your mind will gt rrd as well.
Yu huld also hv an rrt cool dwn period after u are
dn working ut. This wll reduce th blt of delayed muscle
rn nd will hl ull the adrenaline that h bn building n
ur tm a rult f th wrkut. This can l be ml
stretching exercises nd deep brthng.
Agn, t important to trt ut lw nd nt uh urlf bnd
ur limits.
U wght tht r nt t hv fr u but tht wll give u
nugh rtn t buld ur mul. Yu n progressively
nr th munt f weight u lift u gt stronger.

Day 1 Upper Bd
For th fllwng xr, bgn with two t f 10-12 r each.
Dumbbll r
Standing brbll mltr r
Lng tr press
Side ltrl r
Preacher curls
Std dumbbell url
Dumbbell rows
Dumbbll shrugs

If u hv to wght mhn, add th following t your

ln:
P deck buttrfl
V-bar uhdwn
Lt ull wth pulley mhn

D 2 Lwr Bd and Abs

Agn, begin dng each exercise with tw t f 10-12 r h
except fr th runh whh u can d mn f thm as u
wnt.
Barbell squat
On leg barbell squat
Lunges
Standing calf r
Stiff leg brbll
Crunh
Machines can b ll hlful whn wrkng ur lwr bd.
Hr are m u huld ndr n this day:
Lg r on a lt loaded machine
Leg extension machine
Seated hamstring url
Stndng hmtrng url
Ab mhn

D 3 Rest

Day 4 Ur Body
Increase ur sets to 3 doing 10 12 r h
Chn u (gt tn f nr)
Std dumbbll hammer curls
Dumbbll presses n n nlnd bnh
Standing brbll military r
Standing b curls
Brbll tricep extension
Urght brbll row
Front dumbbell r
The mhn you n u n th d nlud:
Std cable rows
Urght bl rows
Cbl rvr fl
Tr r uhdwn

D 5 Lwr Body nd Abs

Go bk t dng just tw sets of 10-12 r h xt for th
runh whh u can do unlmtd amounts of.
Standing lf r
Lunges

 Brbll ut
Stiff lg brbll
Stndng lf r
Crunh
Mhn xr include:
Lg presses n a plate ldd mhn
Seated hmtrng curls
Knlng hmtrng url

Wknd Rt
If a fur d workout ln too much for u, ndr trtng ut
with a two or thr d ln. Keep in mnd tht u wnt get rult
quickly with a fwr day wrkut, but f you nd t trt ut
slowly, t n still be fftv.
Hr a ml thr d workout.

Day 1 Back, Cht, nd Ab

Do thr t f 12-15 reps h.
Bent vr brbll row
Stiff legged brbll dd lft
Brbll bench r
Incline dumbbll press
Dumbbell fl
Crunches

D 2 Lg nd Shuldr
D three t of 12-15 r each.
Brbll squat
Std calf r
Frnt dumbbll raise
Sd lateral r
Urght brbll rw
Lung
Brbll ut

D 3 B, Tr, nd Ab
D three t f 12-15 r h
Brbll url
Incline dumbbell url
Lng triceps r
Barbell tricep xtnn
Front dumbbll raise
Dumbbll hmmr url
Crunches
Abut n hour bfr ur wrkut, u should t m protein nd
rbhdrt. Th t mk ur that you have nugh nrg t
make it thrugh ur entire wrkut. B doing th, you r putting
ur body into n anabolic state that wll provide the necessary

nrg nd power t fftvl work ur muscles.

During trnng, there is nrd bld flw to th mul. When
u num protein and rbhdrt rr t a workout, ur
bd n take dvntg of tht extra blood flw nd wrk the
muscles more efficiently.
Many people t fr a protein hk and a bwl f r, but you n
h whatever fd u want t get what u need.
It a good d to keep track f ur wrkut nd how mn sets
nd r u are dng. Wrt it dwn n a mll ntbk and when
you r bl to increase the numbr f t nd/r reps, b ur t
take nt of hw long t took you to gt t that point. Al k trk
of th amount of weight you are bl to lft nd when u r able t
increase that weight.

It also a gd d t d your first set wth very lttl wght. This

t gt th bld flwng thrugh th muscles. On the nd t, dd
a lttl wght nd do th exercise gn. If u fnd that t
just a bt too easy, tr mr wght. Th gl is t dd weight untl t
dffult t mlt 8-12 r. Rmmbr, you wnt t buld your
bd, not lift wght.

B ur nd rest between sets t allow ur bd t djut nd

rvr. Uull tht around a mnut or tw. DO NOT rt mr
thn a minute r r l ur muscles wll gt ld nd all ur
rvu work wll be fr nught.
It a gd d t sprinkle your workouts with m cardio xr
t hl get your bld umng. Th uld b a lttl time n a
trdmll or wlkng. The rd good for ur bd and ull b
fung on tht most mrtnt mul f ll ur hrt!
Good nutrition an integral rt of an effective wrkut program fr
n bd builder.

EATING RIGHT
When you decide u want to undrtk a bd building program, th
fd u eat n mk a hug dffrn n the fftvn f your
program. Many l dont nugh ttntn to th t f food
th t. But fd vr mrtnt n a body building rgrm.
Fd ul u with calories. Clr are tn bits of nrg tht
your body u to rfrm wrk. Counting lr nt as mrtnt
as knwng wht lr will b th bt n to num fr the
maximum effect on ur wrkut.
T hv enough energy t perform ur workout, ull nd a lt of
dffrnt nutrients. On f th mt mrtnt wuld be
rbhdrt.

Crb
Carbohydrates r th bd mn ur f glucose. Glu a
ml rb tht trd in ur mul nd lvr glgn.
Glycogen is the principal frm of nrg tht stored in mul.
When ur mul r flld wth glgn, they bth lk nd fl
full.

Glu l provides energy fr ur brn and making bld in

your body. Glu can b md frm rtn, but tht rur the
brkdwn f body rtn frm muscle. If youre nt eating nugh
carbohydrates, ur body wll start brkng down mul tu fr
glucose.
Crbhdrt huld b th bulk of ur daily lr ntk when
you r starting a body buldng rgrm. Fu on unrd

mlx carbs like wt potatoes, potatoes, whole grn brd,

tml, nd brwn rice.
Th nturl mlx rb r made f lng hn f sugar nd
are dgtd very lwl. Slw burning rb promote ntnt
blood sugar lvl which help t offset ftgu whl rmtng th
rl f insulin which th bodys principal anabolic hrmn.
For mn, th amount f carbs tht huld be taken n b multlng
thr bd wght by thr. Tht number wll b the amount f grams
tht huld be consumed dl. Women multiply thr body wght by
two t gt thr rb grm ntk. Fr xml, a 200 und mn
huld consume 600 grams f carbs per day nd a 125 und wmn
wuld t 250 carb grm dl.
Alng wth carbs, u mut num nugh fbr n ur diet. Etng
fbr mk muscle tu mr responsive t anabolism b
mrvng ugr nd mn d utk, and dng in muscle
glgn frmtn nd grwth. Bn and tml are two excellent
sources of fbr.
Dvd ur rb ml nt x rvng thrughut th day. Th
dvd nd nur rh tmult a td release f nuln t
rt n nbl, r mul buldng, tt. If you t t many
rb n n ttng, th net fft tht ft-trng nzm kick into
hgh hear and u l thn ln and hrd lk.

Et m ml rb ftr ur workout nd eat more f thm.

Honey, sugar nd rfnd fd such wht brd nd wht r typical ml rb - are dgtd quickly nd l. The rultng
nuln spike a double dgd sword, however. After trnng, it n
rvnt mul tblm whl rmtng nblm. If u have
not been wrkng ut, the intake f ml rb can tmult fat
storage.
A hgh carb ntk t your post trnng meal will have less chance f
bng trd as ft, carbs mut rlnh depleted
glgn lvl bfr they gain th blt t tmult ft trg.
Et about 25% f ur daily rb at th ml.

Brkft is definitely the mt important ml of the day, nd

bd ur t-wrkut meal, t l the bt tm t ld u n
rb. Bld sugar and mul glycogen lvl r low from ur
vrnght fast. Yur bd mut replenish th levels bfr
tmultng th fat trng mhnr in the bd.
As ur d wears n, ur rb intake should decrease. Yur energy
rurmnt wll l decrease at th time, ur bd wont nd
muh. If u t carbs lt in th day, ur bd will tr them as
ft nd increase weight gn ntd f mul m.
If u r ndng to lose some ft along wth building your mul,
you wll want t rtt ur rb ntk. Bdbuldr wh rtt thr
rb intake tnd t l mr fat than bdbuldr wh mntn a
steady flw of rb while dtng.
Fr xml, instead f eating 600g f rb every d (the typical
daily total fr a 200 pound bdbuldr), tr vrng th volume f
ntk. Eat 50% fewer carbs (300g) for tw d, thn th tndrd
600g fr th nxt tw days, thn 50% mr (900g) fr the next two
days.
The ttl rb intake th m, but this hdul wrk because t
lwr mul glgn n th frt stage (promoting fat loss), and
thn nr nuln lvl (ensuring n loss of mul) n th fnl
two days. Carb rttn gives u th bt f both wrld: drd
ft wth no l of mul.

Prtn
Anthr important nutrnt every bd buldr nd is lnt f
protein. Amn d r the buldng blocks f protein. Glu
mlul mk u carbohydrates jut lk mn d make up
rtn.
Protein nvlvd in growing, rrng, nd rlng tu. That
md bl bu proteins r the b for bd structures.

Fr bd buldr, nitrogen bln n mrtnt concept to keep

n mnd whn talking about proteins. Ntrgn balance th
dffrn between th amount f ntrgn taken in nd th munt
excreted r lt. If u l more nitrogen thn you consume, your
bd wll break dwn muscle tissue to gt t. On th other hnd, f u
consume more thn you l, you wll b n n nbl, r mul
buldng, state.

Prtn intake exceeds utut, nd rtn rtnd n tu as

nw muscle added. Obvul, th is mthng tht u want.
Wth ut, if ur rtn utut xd intake u would hv a
negative nitrogen bln. Th nt gd bu th t
nw hnng.
Yur bd is degrading muscle nd thr body rtn. You uull
th n l who r trvng, burnd, njurd, r hv a fever.
Th ut ur bd n what is lld a tbl tt.
An nbl tt whn ur bd h a tv ntrgn balance.
Th trm tbl rfr t th tt f the bd n whh bd
compounds r broken dwn for energy purposes. In bd buldng
ntxt, tbl means mul l. Ultmtl, your bd wnt
grw whn it is n a tbl state.
The gnrl rul to num dl th m munt f grm n
rtn as ur bd wght. A 200 pound body buldr, thrfr,
wuld nd to eat 200 grams of rtn vr day t ut th bd n
an anabolic tt. Whn lultng the munt of rtn you r
tng, nntrt n th mlt ur f rtn lk mt, fh,
and gg. Whl there r rtn n thr foods, you need t fu
on th mlt ur rather thn those tht r nmlt.
If u r dtng while bd buldng, ur protein intake huld
nr to 1 tm your bdwght. Mn diets hv u uttng
bk n ft nd carbohydrate ntk. Th forces the bd t burn
mr rtn fr ful whh n put ur muscle tissue t rk. T
compensate, ull nd t t mr rtn t untrt th fft.

Heres a uk gud t th rtn content of m fd:

Prtn-ntnng fd_________ Protein (n grams)

5 z. steak, kd______________ 35
5 z. rtd chicken____________ 43
1 egg_________________________6
1 c. mlk_______________________8
2 T. peanut butter_________________9
2 l f h________________14
2 slices f whole wht bread_______5
1 . kd broccoli______________5
1 . bn (lgum)______________15

Some people dnt fl that ldng u n rtn a gd d fr

anyone, but f u wnt to get rd with ur bd buldng
rgrm, ull nd the amino acids in rtn t wrk n ur bd.
B wr f th munt of rtn u are eating nd mk them wrk
fr u ntd f gnt you.

Ft
Y, vn whn u r buldng th perfect bd, ull tll need
m ft in ur diet. Fats r th main ur of nrg n th bd.
Ft combines wth glu for nrg in rdr t spare th

brkdwn of rtn. That way, protein n d what t ud t

do buld muscle.
Th k t ft ntk is t t w from bad ft nd nl t the
gd ft. Sturtd ft bad. These r th fats tht contribute t
heart disease nd high cholesterol. Bu of th hml
mtn f turtd fat, your body nnt brk t dwn very
well.
Sturtd ft are mmnl fund n nml rdut uh mt,
seafood, whl milk dairy rdut lk milk nd h, wll
gg yolks. Saturated ft lvt blood hltrl b nrng bth
th gd HDL and the bd LDL. Elvtd lvl of LDL can clog
arteries nd u hrt disease. Th r l mr rdl stored
body ft, so th should b lmtd.
Trn fats huld also b vdd. Th t f fat often ud in
mmrll processed food bu th r rrvd lngr.
Trn ft cause an vr activity n th immune system nd are linked
to stroke, heart d, nd dbt. You should truly trv t
lmnt ll trans ft frm your dt.

Unturtd ft r r for ur bd to brk dwn. Sm f

thm can act ntxdnt that n tull hl n losing trd
ftt tissue n the body. These ft are fund nturll n foods lk
nut and vd. These fats hv a grt effect n the rd
tm th wrk t lower th bad LDL hltrl in th bd.
The t w t tell th dffrn btwn turtd nd
unsaturated fats is to lk t them. At rm temperature, saturated
fats r hrd and ld. Unsaturated ft r n lud frm n l.
So bll, u huld stay w frm fats like nml lard nd u
l uh olive oil r nl l. Pay l ttntn to the ft
content f n rd foods u are tng and k it to a
mnmum r l ur bd wll tr tht ft as, wll, fat.
Probably the bt t f fat t hv n ur diet wuld b Omg 3
Ftt Ad. These ft are most ftn found n fish nd n hv
m gnfnt hlth advantages. Th n rdu inflammation,
hl rvnt nr grwth, nd mrv brn function.

Omg 3 Ftt Acids n actually help combat conditions uh

depression, ftgu, jnt n, nd even Type 2 diabetes. Bu
th rdu nflmmtn n th body, th r good fr th bd
buldr bu th hl promote muscle recovery whh can b
mrtnt n th bd buldng r.
Fats r actually an mrtnt rt of n dt. Th l n mrtnt
rl n protecting th bodys vtl rgn. Fats keep the bd
nultd, mntn hlth hr nd kn as well providing a n
of fulln ftr ml.

Obtnng uffnt fat n t healthy form is n of th k to gd

health nd wll bng nd a grt body! Hwvr, u mut b careful
not t vrd n the fats, ndr th fllwng uggtn fr
kng ur ft ntk t a healthy level:
Snack n peanuts ntd of h r candy. Abut a u is a
gd munt.
Use lv oil n ld drng and when kng.
When baking, ntd of tng wth hlt r nd, ndr
using nut nd d ntd.
Tr making ndwh wth avocado and tun instead of hghr ft
lunchmeats.
Et fh at least thr tm a wk to increase your Omg 3 ntk.
Lmt r vn lmnt ft fd well ur f trn fats lk
mmrll rd k nd k.

Whn u trt n a bd buldng rgrm, you wll wnt to

l ttntn t th fd u r feeding ur body. Tht nlud
lhl wll. Many people like a drink r tw or vn three t hl
thm unwind nd relax. But whn u are a bd buldr, lhl n
hv a dtrmntl effect on ur rgr.
Alcohol ntn nthng but empty lr. It h no nutrtnl
vlu but t does contain high lr ntnt. In ft, jut n shot of

vdk ntn 100 lr! Not only wll drinking nr ur

lr ntk, t lw dwn ur mtblm hndrng your bodys
ability to r fd.
Alcohol numtn l hurt mul grwth. Nt nl will hvng a
hngvr lower ur wrkut intensity, but drnkng actually lowers
rtn synthesis by twenty percent. Thr r several rn why t
d th.
For one, it dhdrt your mul ll. A mn knw, hdrtd
nd vn vr hdrtd mul allows for a much hghr anabolic
environment. Bu ur ll rn't hldng much wtr, t
bm much hrdr to buld mul.
Th nd reason wh alcohol n vrl hurt mul grwth
bu t blk th brtn f mn important nutrients tht are
k t muscle contraction, rlxtn nd grwth including calcium,
hhru, mgnum, iron and tum.

Nt only tht, but alcohol lowers the munt of tttrn in ur

bd nd tull nr estrogen. Having hghr levels of
tttrn n hl wth your wrkut b mkng you more
ggrv, so when th lvl are dwn, u wll not be ntn
in ur lifting nd wght training.
Probably n f th bt thng u n d to hl ur bd building
wrkut progress th w u wnt it to is t drnk lnt of wtr.
Water good for u nw, but fr body buldr, t n b
ll mrtnt. Wtr part f vr single mtbl r
that th bd undrtk.
Most xrt rmmnd vrn drnk x t eight gl of wtr
daily t t hlth. For bd builders, ull nd much more. Sd,
ff, nd tea dont unt thr. Th caffeine n nr flud l,
ur not getting th hdrtn u nd. Body buldr nd at
lt a half glln t a gallon per d depending n th ntnt f
ur wrkut.

Wtr fluh ut txn nd other mtbl wt rdut frm the

bd. Wtr is ll mrtnt when fllwng a "high protein"

dt, t hl rmv x ntrgn, urea ( tx ubtn), nd
ktn. If you're tng bg t gn weight, thn u nd vn mr
wtr to help ur kdn do thr wrk.
Without nugh water, th kdn can't funtn rrl. Whn this
hn, m f th ld trnfrrd t the lvr. Th lvr
mtblz trd ft fr nrg. If th liver dng m f the
kdn' wrk, t burns less ft. In addition, wtr can tull rdu
feelings f hungr.
Contrary to ulr belief, drnkng wtr n tull help you shed
x wtr wght. Whn water n hrt ul, th body,
thinking there's a hrtg, bgn hrdng it. Th wtr stored n
xtr llulr . In thr wrd, ur kn trt lkng ft and
puffy.
If ur gng t b using supplements n ur bd buldng
rgrm, nd u should, wtr can hl them work. Supplements
like creatine wrk n part because t ull wtr n muscle cells,
rtng n nbl environment ndd fr mul grwth.
Fr th to work rrl, u nd lnt f water. Plus, f u'r
training hrd, thn u need a b mega-vitamin. Many vitamins are
water lubl, and wtr unlk th wr of those vitamins.

A gd diet is ntl t n fftv bd buldng rgrm. Yu

n wrkut wth th ntnt of a professional, but f ur diet
tnk, you wnt be dng yourself n good. Cndr th fllwng
gnrl t for your nutritional nd.
Drink skim milk or mlk
Cut ugr frm ur dt. U artificial wtnr instead.
N rgulr d! Dt is bttr for you nw nd dnt contain
ugr
Pizza nd hmburgr are a bg n-n. Nt nl are they hgh n bad
ft ntnt, they are highly caloric and can u u t vrt
Eat lt f fh t nr your levels of Omg 3 ftt d

 Chkn brt r good fr you as wll

Allw yourself one ht d a week whr u n indulge in
mthng uv bn rvng. Jut dnt overdo it on your ht
d or u n undo ll uv mlhd.
Lmt the amount f frut u t. Whl frut healthy, t n hv a
dtrmntl fft n your workout.
Prtn and mlx rbhdrt r vr mrtnt
Intd f tng thr large ml a day, t x mllr n
Dnt k ml
Vgtbl r lw a gd h t mealtime
Whn eating ut, choose fd wl.
Avd mt ft food rturnt r opt fr hlth choices
remember no burgr!
Th bd vr dtbl t change. At frt, u m hv
problems gttng used to ur new dt. But n u gt used t
eating right, ull fnd yourself not vn craving th fd u used
to t.
In case ur a little nfud vr what nd hw t t, consider th
fllwng sample ml ln.

SAMPLE MEALS
Choosing the rght w t eat t buld mul n b a little
vrwhlmng. But n u trt tng th w u need to, t wll
bm second ntur to u. Fllwng a list f good foods fr
you t t n h f th categories u nd to nntrt on:

Proteins
Wht mt hkn r turk
Canned tuna
Cnnd lmn
Frh Fh
Shllfh
Egg
Tofu
S
Rd meat lk tk or rt

Cmlx Carbohydrates
Otml Potatoes Ym,
Swt tt,
Acorn uh
R
Lgum
Corn

Vegetables
All wtr bd types.
Lttu,
Cbbg,
Snh
Argu
Bk Choy, Lk
Tmt
Celery
Onn
Grn Bn
Broccoli,
Cauliflower,Radish
Zucchini Suh
Muhrm
Carrots
Peas

Fruit
1 Al
1 Orange
1/2 Grfrut
3 Small Art
1 Bnn

1/4 Mln
1-Cu Brr, Grapes
1 mng, mll papaya

Dr
1 yogurt
1-Cu lw ft cottage h
1-Cup nn-ft mlk (I u vanilla soy mlk ntd!)
1/2 Cu non r lw ft cheese

Wht Prdut
2 l whl wht brd
1 bagel
2-Cups pasta
Whl wht trtll

Snack Fd
Rice k
Non-wheat rl
Pln popcorn
Raw Vgtbl
Nuts Drd Fruit

A gd dt well-rounded nd ntn some f h of the fd

groups. Yu should l nlud a ulmnt n ur dt which w
will gt t n a later tn. As wv d, u huld b tng 5 r 6
mllr meals vr d instead f thr lrg n. Space ur
meals but 2 t 2 hur rt. Tr ut a fw of th meal ln to
start ut wth.

*****************************************************

Meal 1
Vegetable omelet (3 gg wht, 1 whl gg, 1 u vgg) Yu n
also add m hkn r ln beef if you wnt.

Meal 2
One cup gurt r a protein shake

Meal 3
6 z Chkn, Smll rw vgtbl ld 1 bagel

Ml 4

1 frut, 3-4 oz Chkn

Ml 5
6 z fish, 1 - Cup grilled vgg, 1 - Cu brwn r

*******************************************************

Ml 1
3 k ntnt tml, 1 banana
1 u of yogurt, 1 cup f ttg cheese

Meal 2
Prtn shake, 1 lrg baked tt

Ml 3
8 un chicken brt, 2 cups pasta, 1 apple ,1 cup yogurt

Ml 4
1 can of tuna, 1 2 u brl

Ml 5
Prtn hk, 1 u brwn rice

Ml 6
8 ounces broiled fish, 1 u veggies, 2 u rice

*******************************************************

Ml 1
Breakfast burrt (3 gg wht, 1 whl egg rmbld, 1 u
nn/grn r mx, l), 1 cup ttg h, 1 cup berries

Ml 2
Prtn hk, 1 cup rw vgg

Ml 3

Slmn burgr n whole wht bun (nnd lmn, 1 egg wht,

onions cooked in a nn-tk fr n), 1 lrg potato ut nt tr,
brushed wth olive oil, nd bkd n vn untl crispy, 1 grdn salad
drizzled wth lv l nd rd wn vinegar

Meal 4
Prtn hk 1 u gurt

Ml 5
8 ounces hkn brt, ut nt chunks, fried n olive l nd
nd with rgn, garlic lt, nd basil, 1 cup kd tomatoes,
2 cups t, 1 cup brl/ulflwr mx

Meal 6
Prtn hk, 1 cup mln, 1 cup yogurt

*******************************************************

Of ur, th are nl uggtd meal plans. Yu n mx it u

u wnt t. Its a gd d to plan ahead nd pre-cook ur ml.
K vgtbl ut up in the rfrgrtr u dnt hv t wrk
too hrd t ml time.

Thr rll no nd t mur rfull for the rtn

suggested. Th isnt an xt n! Ebll your rtn nd
ndr th fllwng hrt:

Prtn_________________ Sz
1 z. meat_______________ Mthbx
3 z. mt_______________ Deck f rd
8 z. mt_______________ Thin rbk bk
3 oz. fish________________ Chkbk
1 z. cheese______________ Fur d
1 med. potato_____________ Cmutr mu
2 tb. peanut butter________ Png ng bll
1 u t_______________ Tnn bll
1 bagel__________________ Hk uk
R r lw gd t hv n hnd, heres a few t try on
fr size.

COOKING FOR MASS

Yu dont hv to b a gurmt hf t k nutrtnl ml tht
can mlmnt your body buldng rgrm. Ckng can b a grt
w to gain control f ur tng nd k wht you ut nt ur
fd lk lt and ft. Meals n b ml r mltd as
u lk. Hr r a few r t gt u trtd.

Cereal Crl
Your fvrt cereal Skm mlk Hn 1 cup gurt
Fll hlf th bwl wth rl. Add mlk untl t reaches th t of th
rl. Add gurt. T wth mr rl. Add mr mlk. Drizzle wth
hn.

Prtn Pnk
1 u of Otml
11 gg wht
1 whole gg
1 packet of sugar fr Jello any flvr
Stir ll ngrdnt together n a mxng bwl. Drzzl onto hot
non-stick fry pan.

Tuna r Slmn Ptt

1 can tun or lmn
1 nn 1 tbln f lt
1 tn f r
1 teaspoon f rl
1 whole gg
3 mdum tt, bld and mhd
Mix tt, tuna, nn, lt, r and rl. Sh into

patties. Fr n lv oil untl brwn and heated on bth sides.

S Chkn Ol
8 un hkn breast ut nt chunks
1 can diced tomatoes or 2 mdum frh tmt dd
1 n spicy hl ht beans
1 mdum nn hd
Sut chicken brt and nn in m lv l n a frng pan. Str
n tmt nd hl bn. Cook uncovered for tn minutes.
Srnkl wth lw-ft hrddd Chddr h.

Lightning Ft Fjt
1 lb. flank tk cut n strips r mll pieces
1 large green r, ut n strips
1 rd pepper, ut n strips
1 medium llw nn, cut n strips
3 lv pressed garlic
1 t hl wdr
Lmn ju
Fresh grund pepper to tt
Sut garlic n a bit of lmn ju for 1 mnut in large wk or kllt.
Add bf nd hl wdr nd cook until bf cooked near t th
tmrtur you dr. Add r nd nn nd k untl
vegetables r mtl soft, rng the heat fr a short tm f u like

th vegetables slightly charred. Sn into whl wht trtll. T

wth l r fat-free sour rm f desired.

Chkn Cacciatore
2 lb bnl knl chicken brt
1 28 oz n crushed tmt
1 chopped onion
1 hd green r
3 rd grl lv
t. thyme
tsp. lt
tsp. rgn
1 tbsp. rl
Dh of pepper
Cooking r

Sr n wth kng r and heat. Brwn hkn nd set aside.

Add hd onion, grn r nd grl. Cook untl the onion is
tender; but 5 minutes. Add ruhd tmt, parsley, rgn,
thm, lt nd r. Cook vr lw fr 15 mnut; stirring
occasionally. Add brwnd hkn, vr and k on low fr 45
mnut. Unvr nd cook n ddtnl 15 minutes. Srv. T n
whole wht t r brwn r f desired.

Pn Broiled Fh

1 lb. Fish flt

On 14 z. Cn dd tomatoes w/ basil, grl & rgn
Arrng fish flt n a ngl lr in kllt. Cvr wth tmt and
lud. Cover nd k over mdum heat for 10-20 mnut, r untl
the fh easily flakes wth a fork. Srv ln r vr brwn rice.

Brld Fish Djn

6 fh flt
1 lbs mll zucchini, cut lngthw nt hlv
u lmn juice
2 tb. lw-lr Djn mutrd
1 lv grl, mnd or pressed
2 tb. drained r Prk t tt

Rinse fh nd t dry. In a separate bwl, tr tgthr mustard nd

grl. Arrange fh nd zuhn n a ngl lr n a lrg n.
Drzzl wth lemon ju. Brl on t rk fr 5 mnut. Turn fish
vr, rd wth mutrd/grl mxtur. Cntnu to broil fr 5
mnut r untl zucchini lightly brwnd and fish is kd.
Sprinkle with paprika nd r.
Serve. 6 servings

Stuffd Chkn Brt

1 hd nn
1 kg. frozen spinach, thawed nd drd

1 gg lightly beaten
8 oz. lw fat rtt h
Salt & pepper t tt
4 bnl, knl hkn brt, l n hlf and flttnd

Cmbn the onion, nh, gg, nd h mxtur n a bwl. Put a

dollop f the mixture into h hkn brt. T th hkn
breasts tgthr with buthr twn, r put toothpicks thrugh thm.
Bake t 350 dgr for 30-35 mnut. Optional: Grnh wth lmn
slices.

Ground Turk Brt Sauce

1 lb. grund turk r beef
1 hd onion
1 cup hd rtbll mushrooms
1 t allspice
1 tsp red pepper flk
Slt & r t taste
1 jr spaghetti sauce

Brwn th mt wth th red r flk. Add the hd nn

nd muhrm. Put th ll , salt nd r in. Pur the
ghtt u n. Serve over your fvrt t of ndl.

Lmn Pr Tuna

1 can tun
Lmn Pr Snng

Worcestershire Tun
1 can tun
Wrtrhr Su
N-Ft r Lw-Ft Cheese (tnl)

Chkn, R & Beans

Ckd Shrddd Chicken Brt
- 1 cup kd brwn r
n rd beans
2 tb. brbu u

In lrg bowl or Turwr, mbn rice, bn, nd hkn. Add

barbeque u nd tr tgthr until well-coated.

Egg Sld Sndwh

3-4 boiled gg wht (may k 1-2 lk)
2 tbsp. low ft mnn
1 tbsp. yellow mustard
Grund blk pepper

2 l 100% whole wht bread Shrddd lttu or nh lv

n tun (optional fr more protein, r just u mr egg whites.
Ch gg wht nd dd t medium bwl. Add m, mustard, black
r, nd tuna. Mx wll and rd over brd. Top with lttu r
nh lv nd nd l f brd.

Tun Crl
3-4 cups kd t
1-2 n tun (drained)
u lw fat ttg cheese (drnd)
u hrddd low fat cheddar cheese 2 tbsp. lw ft m Ground
blk pepper
cup nnd (rnd & drnd)

In mdum bowl, mbn ll ngrdnt nd tr until well-mixed.

Mrwv for rxmtl 1 minute when rd t rv.

Fr Chicken Dlux
8 z chicken breast
Tb sauce (r other favorite ht sauce)
2 t cayenne pepper
2 t crushed, drd jalapeno peppers
2 nh of lt
1 tbsp Cajun rub/
1 u of frozen grn beans

5 z red tt

Combine th ht sauce, nn pepper, lt wth hkn in a

ntnr nd rll rll th hkn brt rund in the mx, then lt
it t n th rfrgrtr fr 3 - 10 hours (th longer, th juicier t wll
be)
Th wrk bt with a Foreman-style grll. Pr-ht, thn l the
chicken n nd k for 7 minutes
While th hkn is kng, tb th red tt nd k in th
microwave fr 4 mnut or untl soft n th middle
Tk the potatoes ut, nd put the grn beans n fr 2 - 3 mnut
Smh th tt nd sprinkle n a nh of salt nd the ruhd
jln peppers
Sprinkle th other nh f lt on th grn bn

Grlld Chkn Argu Rll

1 hkn brt
2 asparagus sticks
2 slices of lw fat turk bn
1 t Djn mustard
1 tb hn
Slt and r t taste

On th hkn breast is washed trm th ft from t. Cut hkn

into tw to fur thin l, dndng n how thick you would lk
ur rll t b. Put hkn slices n th ntnr; dd the lt and
r, mutrd and honey. Lt it mrnt for 25 mnut.

Gv the asparagus a uk wh. Snap ff tugh nd f rgu

nd rmv l wth vgtbl lr. Place n l f turkey
bn n h slice f hkn breast. Pl one asparagus tk n
th t nd trt rolling t.
Once th roll is ready, u a ul f wdn picks to ur the
turkey bacon - nur th picks r placed in uh a w th hkn
meat mntn its shape rund th rll. Yu n grll rll thn fr
seven mnut n th electric grll at 375 dgr, or bk thm fr 25
minutes t 375 dgr.

Thr Mnut Sll

u dr wht wn
2 lv grl, mnd
1 t. Drd parsley Ju of lemon
1 lb. Frh b ll, rinsed nd ttd dry.

Ht wine n a mdum kllt vr mdum heat. Add grl and saut

1 minute. Add parsley and lemon ju. Cvr nd cook 1 mnut. Add
ll nd k 1 mnut r untl scallops turn frm trnlunt t
opaque.
Mk 2-3 servings

Grl Roasted Vgtbl

6 rrt, peeled and quartered
6 parsnips, peeled nd urtrd
6 shallots, ld nd halved
2 medium nn, ld nd ut nt 6-8 wdg

1 large grl bulb, broken nt lv nd peeled

1 tbsp. drd rosemary, or 3 tb. frh, chopped
1 tb. drd thm, r 3 tbsp. frh
4 tbsp. olive l

In th Oven: Prht vn t 400 F. Cmbn all th vegetables in

rtng pan, drzzl wth oil nd tr t coat. Rt fr about 1 hour
20 mnut or untl tender. Slt and r t taste. On th Grll: Turn
barbeque to medium. Combine ll th vgtbl nt a tinfoil bag,
drizzle wth lv oil and stir t t. Roast fr but 30 mnut r
until tender. Slt and r t taste.
Grt wth meat, hkn nd fh.

Chkn Sld Rll-u

1 lb. boneless, skinless hkn, kd
2 tb. unflwr d
2 tbsp. drd frut bt
1/8 cup lr, dd
1/3 u nonfat gurt
Frh Lf Lttu

D hkn, nd place in mxng bwl. Cmbn wth unflwr

seeds, frut bt, lr, and gurt. Srd a little hkn mxtur n
lettuce leaf and rll up tightly. Repeat until mxtur used up.
Srv immediately, r wr roll-ups n lt wrap fr later u.
Mk tw rvng

Fh in Fl
lb. halibut, ut in two
1 tmt, hd
1 grn nn, hd
4 mll zucchini, julnn
1 rrt, julnn
1 u dr wht wine
1 t. each frh dll and rl
Dh f freshly ground r

Prht oven t 400 dgr. Cut tw 12 n. ur f fl.

Pl a piece of fish n each square of foil. Top each f fish
with tmt, green nn, zuhn, nd carrot.
Srnkl h with wn, hrb, and r. Fld foil edges tgthr,
sealing wth a lt.
Bk fr 15 mnut.
Makes tw rvng

Mul Building Shake

1 u cubes
cup egg whites
cup vnll soy milk
1 cup frozen trwbrr

 banana
cup rnbrr ju

Put ll ingredients n a blndr nd blnd on hgh fr 30 seconds.

Drnk.

Wrkut Energy Sld

1 u lttu, torn nt bt-zd pieces
1/3 cup nh, torn nt bt-zd
1/3 uumbr, ld and sliced
1/3 tomato, ld
cup sprouts
1/3 u shredded rrt
1/3 u ld muhrm
1/3 vd, ubd
1 tb rw sunflower seeds
1 tbsp olive l
2 tsp lmn juice
Dh h f thm, rl, bl

In a mdum-zd salad bwl, combine lettuce, spinach, uumbr,

tomato, sprouts, rrt, muhrm, vd, nd unflwr seeds.
In a rw-t jar, mx lv l wth lmn ju and hrb. Shk
vgrul, nd ur over salad.

Mul Density Brl Sld

und cooked steak, ut n strips
1 cup broccoli, kd nd hd
1 cup green bn, cooked nd cut
1 tlk lr, sliced
cup muhrm, sliced
1 grn onion, ld
tb rd wine vngr
tb lemon ju
u nnft yogurt
t mutrd
t ground pepper
hd f lttu
tmt, ld
Frh parsley

In lrg ld bowl, combine tk, brl, grn beans, celery,

mushrooms, nd onion. In a rw-t jr, mbn the vngr,
lmn ju, gurt, mutrd, and r, nd shake until thrughl
mxd for the ld drng.
Arrng ld on a bed f lettuce lv. Grnh with tmt l
nd rl

Protein Smth

1 u ft fr milk
1 u fat fr vanilla gurt
1/3 u frzn blubrr
cup frozen cherries
u Egg Btr
1 Bnn

T ll f the ingredients nt a blender nd blend untl mth.

Nutrtn very important whn you are trng to buld u muscle
mass. You dnt nrl hv t b dieting, but you d hv t be
nu but wht u r uttng nt ur bd tht u n
maximize ur workouts.
Anthr huge thing u have to b aware f in ur body building
rgrm is l.

SWEET DREAMS
Rest n of th mt vrlkd rt of n xr regimen, but
th rlt t is tull a quite mrtnt principle. Sl one f
your mt vlubl tl fr grwth tht u n hv n your body
buldng rnl.
Mul adaptation and grwth often occurs at nght. Durng th
suspended tt f nmtn u are n, ur bd dng xtl
what you hv been kng t t d durng ur wrkut buld
mul.
Lk f l n have an ntxtng fft n ur bd. According
t th Journal f Ald Srt Sn, bng wk fr 24 hours

h th m hl effect a bld lhl ntnt f 0.096,

whh is bv th lgl drvng lmt in most tt.
Working ut in th tt h its bvu dwnd. For trtr, ur
lk f muulr coordination l you t a much hghr risk fr
njur. Just you'd nvr hd to the gm ftr drinking a fw br
t your ll tvrn, u huld never work out ftr nt lng the
nght before. You're bttr ff wtng untl th next d when your
bd h bn given rr rest.

Wht r th bt practices whn t comes t gttng nugh l?

Hr r some ntr:
Dnt xr before bdtm. Body tmrtur has a hug fft
on ur blt to fll asleep. A your bd tmrtur lwr, you
start to feel l. If u wrk u a wt before trng to l, u
wll have dffult fllng l nd it uld tk ur body vrl
hours t cool dwn nugh so tht you can drft off.
Tr hvng a lght nk before bdtm. Sm people dgr wth
th theory, but f u g to bd n n mt tmh, it can distract
from your ability t fall l. Mk ur this nk light, thugh.
Gt t least ght hur f ult l r nght. This wll nur
that you gt th rt nd rvr tht your body nd t be bl t
funtn fftvl during th d.
K ur bedroom dark nd l. Tr having some wht n n
th rm like a fn runnng.
Dont drnk a lt f flud before sleep, especially t r ff. Nt
only will the ffn k u awake, but ull hv t use th
bathroom mr ftn as wll whh wll disturb ur l.
Establish bth a rgulr sleep l wll a r-l rutn.
Th wll help u signal ur bd tht t tm to think but
rtng.

While ur bd lng, ur bd synthesis f rtn

increases. This wht makes you grw. Yur bd n rvr nd

repair n dmg u dd during th d while you r t rt.

A mjrt of growth hormones r l released whn th body n
the sleep state. Growth hormones r very mrtnt n
increasing mul m. During a wrkut, grwth hormones r l
rld, but the mjrt of this hn whl th body is t rest.
Jut as l wll give u mr nrg, it is also vtl n hlng your
bd rvr nd ultimately grow like u wnt t to.
A we said bfr, you will wnt t tk ulmnt whn you rll
wnt t grw your body. They can b nfung, thugh.

SUPPLEMENTS
Thr r literally hundrd f ulmnt n the market targeted at
bd buldr nd mnt t increase your body z. Th r
designed t maximize th bd natural blt and help you gt the
body mass u want. Hw do you knw whh ulmnt right fr
u?

Crtn
Crtn is the mt ulr nd mmnl ud sports supplement
available td. Thr r numru tud bkd b anecdotal
vdn that urt the ff f rtn supplementation. Fr
th mjrt f the ultn, including bth elite athletes and
untrained individuals, rtn ulmnttn nr ft fr
m nd mrv anaerobic nd possibly rb performance.
Creatine a natural nttunt f meat, mnl fund in rd mt.
Crtn mnufturd nturll n th body frm th amino acids

gln, arginine, nd mthnn. Th r tk l n th

kidneys, lvr, and nr.
Approximately 40% f the body's rtn tr are free rtn (Cr),
while th rmnng 60% stored n form f rtn hht (CP).
Th tl ml dult r 2 grm of creatine r d, and
rl tht munt thrugh dtr intake and fabrication wthn th
bd.
Creatine is ud for the rnth of ATP. ATP, or adenosine
trhht, is th "wr" tht drv muulr nrgt. When a
mul is required to contract, the bonds n the ATP mlul r
lt, yielding ADP (dnn-dhht). Th nrg released by
breaking th bnd wr th ntrtn f the mul.

When ATP depleted wthn th ll, th cell n n lngr ntrt.

There r several mthd b whh th body rbuld ATP. The
fastest mthd, wthut oxygen, is thrugh CP. Crtn hht
"split" t ld the phosphate portion f th mlul. This phosphate
rtn bnd t th ADP, turnng t bk to ATP. On CP tr
wthn th ll r dltd, th bd mut u other mthd t
rlnh ATP.
Sulmnttn with creatine nr Cr nd CP wthn the
muscle, llwng furthr capacity to regenerate ATP. In thr words,
th rtn enhances th blt f th mul t mntn wr
output durng brief rd of high-intensity exercise. The rd r
brief because th blt f a ll t tr CP is limited, thrfr th
bd wll ukl mv to other mthd f replenishing ATP.
Thr are two w t dd wht dosage f rtn you huld tk.
In the ldng h whh whr u begin adding creatine t
your dt, the dosage 20 grm a d fr five t seven d. After
tht, t rmmndd tht u tk t 5 grm per d.
You can l lult rtn dosage according to bd wght and
m. Fllw lng ll, th uld gt nfung! Not rll,
thugh. Exrt say in the ldng h, u huld be
numng .3 grams f creatine r klgrm of bd wght. So f
u wght 200 und, the frmul would look lk this:

1 lb dvdd by 2.2 kg multiplied b .3 = 27 grams of rtn r day

Aftr th loading h, your wght is multld b .03, u
wuld rur 2.7 grm n th mntnn phase.
Entll, rtn can rt mul fullness wll rt n
nvrnmnt wthn your bd that conducive to mul grwth. It
can l dl fatigue durng rtd wrkut. Hwvr, you must
use ur creatine rgulrl ntd f rdll fr it t be
effective.
Creatine l thought t nr th bodys rb abilities. On
tud showed that ung creatine supplements hl to rdu th
oxygen cost f tvt l trn ld n the rdvulr
system whl rfrmng rb activity. This a hug advantage fr
the bd buldr as th means you wll b bl t wrk hrdr and
lngr lng fat nd buldng u mul.

Creatine f for mt everyone t tk with the xtn f

people with renal u. Dtr are even beginning t ndr
rtn which is gnrll unhrd f with ulmnt.
Mn l like t tk their creatine in a hk it mt ftn
comes in th frm of powder. Yu n mx th rtn powder wth
m km r mlk and vn add m fresh frut fr flvr. It
generally a gd d t hv your creatine after u wrkut tht
the glycogen in ur bd rlnhd nd recovery n b
nhnd.

Glutamine
Anthr ulr ulmnt among body buldr glutmn.
Glutamine is a nn-ntl mn d that rdud naturally b
th bd. Sixty rnt of glutamine found n th kltl mul.
Th remainder is n th lung, liver, brn, and stomach tu.
Ovr 60% f our mn acids come in th frm f glutmn. Undr

normal ndtn, our body can rdu mr thn enough.

However, durng tm of stress, glutmn rrv r dltd nd
must be replenished thrugh ulmnttn. This nlud tr
that th body under during rd f xr.
If u have t little glutmn n ur tm, it n result n mul
l. This mn d ntl to mul building bu it helps
ntrgn n th bd move rund to where t nd t b. You hv
t have a positive ntrgn balance n rdr t gn mul m.
Creatine also thught t rvnt sickness, promote hlng,
prevent sore mul, nd d u growth hrmn rdutn.
Th typical American dt rvd 3.5 to 7 grm f glutmn dl
whh fund in nml and plant rtn. Mn l r
hng to ulmnt daily du t the long grwng lt of benefits.
Rrh hw levels of supplementation frm 2 t 40 grm dl.
Tw to thr grm has bn fund t help mtm f queasiness.
This tw t thr grm dosage ud t wrkut buld protein,
repairs and buld muscle and n induce levels f grwth hrmn
found n th bd.

If you want t buld a ripped body, ull need bth creatine and
glutamine alike. Agn, it uull m n powder form, youll
wnt t tk t wth mlk r in a hk.

Prtn
Th mrtn f rtn t a bd buldr a n-brnr. It the
single mt important nutrnt in a body buldng rgmn. Prtn is
wht makes u nd mntn mt f th tuff n ur bd. Protein
has bn hwn to hv th bt fft on the body whn combined
with carbohydrates.
Much f ur rtn wll m frm ur dt, but f you really want
to grw ur bd mass, increasing rtn thrugh wght gainers or
rtn wdr is nr. Of ur, ull need to b rful nt

to vrd t nd mntr th munt f rtn u r numng.

Th best t of rtn ulmnt n th mrkt wh protein
bu t th hght ld. Wh is the bt nvtmnt bu
f t t a post-workout rvr ulmnt. This a
critical time ftr vr physical tr whn the ll wll act lk a
sponge nd tk n lmt nthng. Th xtrm hungr f the ll
and the ft-tng rrt f whey wll mk sure u u th bt
wndw fr rvr t th fullt.
If nt, the bd wll hunt th trd rrv f nutrients and whn n
a dt for example that wll u them t rb other mul-tu f
glutmn. S whey th bt rtn, ll n a dt. It l
supplies th most mn acids that bodybuilders use.
It unfrtunt high t hwvr makes m dv u to u it
sparingly. Whey protein th only h when on a diet hwvr.
Whn on low-carb diets wh n funtn n ltrnt ur of
nrg, rng hrd-rnd muscle protein nd glutmn tr
within th bd.

A wth creatine, th bt time t take your rtn supplement

post-workout. A we d before, its gd t mbn ur rtn
with m form of carbohydrate for mxmum rult. Cmbn th
wdr with m gg, lw-ft mlk, cream, nd lv l. Yu can
also dd n m fruit for flvr.

Ntr Oxide
Anthr wrful ulmnt u n tk rt f your body
building rgrm ntr xd. Many bd buldr tk nitric xd
for a vrt f reasons.
Ntr Oxd, a key mlul mnufturd by the bd, u
vdltn [an xnn f th ntrnl diameter of blood vl],
which in turn ld t nrd blood flow, xgn transport,
dlvr f nutrnt t kltl muscle and a rdutn n bld

rur.
Nitric xd rmt extended ability t life wght. It l gnl
mul grwth, speeds recovery, nd nr trngth along with
tmn. Th lmnt also nr nrg levels nd some l
vn fl tht t promotes a bttr x lf!
Durng a wrkut, when a mul contracts and bld vl dlt,
Nitric Oxd is present fr a brief moment. The rl f ntr xd
rt urg f blood flw, whh the mul um we r
familiar wth. Unfrtuntl th um is only temporary, and wll
dissipate hrtl ftr u mlt ur wrkut.
It often m n pill frm, and should be tkn n th mnufturr
rmmndd dosage. Nitric xd also m n wdr frm
wll, u can take t n a shake jut like wth other wdrd
ulmnt.

Steroids nd Growth Hormones

Wr not gng t spend a lt of tm n these types f ulmnt
bu they r certainly not rmmndd, but they r ud b
bd builders ll vr the world. Bth f these substances r hghl
ntrvrl, nd n many l, th r llgl.
Strd nd grwth hormones stimulate muscle grwth ftn quite
ukl whh is why they are so ulr mng body buldr. They
l nhn rfrmn making a person trngr nd extending
their stamina.
Steroid u is gnrll nt condoned n the rt wrld nd
constant ttng dn f th thlt t if th r getting an
unfr dvntg b using trd or grwth hrmn.
Strd d have m advantages. Th are ud in trtng a
variety of hlth problems including AIDS, cancer, nd thr ru

diseases. They help the bd fght th ll fft of th d and

promote hlng.

Hwvr, trd have m serious hlth implications whn tkn

fr reasons other thn thrut. They n u ru lvr
dmg nd vn lead to lvr failure.
Strd increase testosterone rdutn whh n ld t vrl
ggrv behavior, a decrease n lbd, nd lw sperm count.
Th reason mn bd buldr u trd because they increase
wtr rtntn n th mul whh ld t an anabolic state.
Hwvr, th increase n flud retention mk th hrt work harder
whh n nr bld pressure and vn bring n a hrt ttk.
All trd vntull hng t estrogen which causes fmnztn
in mn. That causes an nlrgmnt of the brt lng wth an
nr n ftt dt.
Grwth hrmn tmult the lmnt n the bd tht mk
mul grow. They are nturll rdud b the bd, but mn
bd buldr take thm to bll tell thr muscles t get bggr.
They n be dangerous, though, wll.
You n gt huge, rd muscles wthut hvng to resort t ung
illegal substances lk steroids r rtfl growth hrmn. They
can mk u bggr ukr, but th disadvantages far utwgh the
advantages u r taking b introducing th ubtn into ur
bd.
Body buldng h long bn thught f a mn rt, but mr
and mr wmn r gttng ntrtd n t as well.

BODY BUILDING FOR HER

Mn women are concerned wth hw thr bd lk. Dieting nd

wght bn r very rl parts f lf for mn wmn. Body
buldng and women really ft tgthr wll whn u think but t.
Fung on healthy wght gn and muscle ftn makes a wmn
lk and fl a lot better.

Body buldng a lot more thn jut dieting and lftng weights. Muh
f th advice given n rvu chapters n apply to bth men and
wmn. But wmn do need t change a fw thng when t m t
a wrkut ln tht will work.
Sm women have nvr considered bd buldng as a rt
bu th are frd that they wll gt bg, bulk, nd bm
muln looking. Nthng could be furthr frm th truth. A trm,
ld bd n a woman is xtrml sexy nd vr healthy.
Wmn nnt nturll produce the amount of tttrn tht
men do, t is mbl fr wmn to increase their mul size n
the same ways that men do just b picking u a wght or two.
Wthut rtfl substances, wmn wont b bl to get th m
bulk as mn d.
Hwvr, mn f th same wrkut dv tht w gv t men l
t wmn well: t 5-6 small ml r d, drnk lnt f wtr,
nd get lots of rt. The workouts r th same wll although m
wmn may wnt t lmt thr reps ntll untl thr trngth bult
u.
Many wmn struggle with x ft nd flbb mul tn on thr
thgh nd n thr buttocks. Because wmn r nturll curvier
than men, working these r mk for a vr flttrng fgur.
T wrk th areas, you wll wnt to d a lt f dumbbll ut, lg
url, standing lf r, nd lg presses. Add some lung well
dumbbll squat dd lft as wll fr maximum fftvn. You
m wnt t nvt in n xr bll tht you n wrk ur abs
nd mk them tght nd dfnd.

Change ur wrkut every time u perform t nd fu n n r

two bd rt each d you trn. B doing this, you are nt

vr-xrtng muscles wthut gvng thm tm t heal. Rvr
vr important t th bd muscles, gv thm th tm th
nd to hl nd grw.
Mn women live thr lives by the numbers tht th rd n a l.
Whn u r body buldng for ftn, th a mistake. Dnt
nntrt n wht the l u wgh, focus n ur z nd
tone.

This can be calculated n th frm of nh r bd ft rntg.

Yu wll rbbl nt a hug weight l n the scale, but you
should see n mrvmnt in your overall bd look ftr a period
of tm.
Hr r m r tht wmn huld rll fu n in their body
buldng rutn:
Ur Back U ull-u to build the mul n your ur bk
whh will ntut ur huldr nd make ur wt look
smaller.
Sd Dltd Sd ltrl and overhead ltrl will help tn
th muscles mkng ur shoulders mr dfnd and, gn, your
waist lk mllr.
H nd Waist Th areas r mtl hld through dt b
teaching the bd t re-distribute bd ft. It th fnhng signature
t the rt f your body nd wll make ur vrll rn lk
much mr lnt.
Qud Th front muscles n ur ur thgh nd to b wrkd
tht th r tnd and defined. Doing lt f ut will help n
th area nd wll complete ur vrll lk. Aftr all, wht woman
doesnt wnt t have some killer legs!
Wmn r used to dieting nd depriving themselves f food. Whn
u r bd buldng, hwvr, th reality tht you nd t tull
t mr. The key l in the foods that u t. Et th right foods,
and they wll work fr u ntd of against u!

As a wmn, u nd to rmmbr that you will not b bl to buld

ur muscle lk men do; however, ur approach twrd body
buldng will b muh th m. Th rult will be dffrnt, but u
wll still look nrdbl nd b bl to be rud f how you look.

Mn tngr are l tkng n interest n bd buldng.

BODY BUILDING FOR TEENS

Mt teenagers are nt yet full grown, so special ndrtn must
b taken whn a tn undrtk a body buldng rgrm. Hwvr,
you huld knw tht this a grt time t start a workout rgrm
tht u can rr thrugh to ur dult r. There r m things
t k n mind bfr u start, thugh.

1. DO NOT trt lftng wght r undrtkng an intense bd

building rgmnt before u turn 13. You can exercise bfr th
mgl age, but limit your xr t lw-mt workouts lk
push u and sit u.
2. Squats nd dd lft huld never be performed thr bfr u
are 16. These types f exercises rur m xutn techniques
tht nd to be rfrmd rrl r l u wll injure urlf.
3. UNDER NO CIRCUMSTANCES should you tk n type f
tttrn ulmnt bfr u rh adult hd. Yu lrd
hv plenty of testosterone n ur bd. Adding mr uld
ntrbut t grwth stunting.
Aftr tht, you huld do m serious rrh on dffrnt
workouts and trt slowly. Dnt uh your bd beyond its limits.
Yu uld rul njur urlf nd t ur progress back

markedly. Evrn muscles grw n dffrnt ways, try not t

mr urlf t other l. Jut gt a wll-blnd wrkut
rutn nd rfrm it rrtl with gd frm.
Dt l mrtnt t tn bd builders jut t t dult body
builders. Et lt f rtn nd vgtbl wll grn nd
rbhdrt. K yourself well-hydrated wth lt nd lt of water
and stay away frm ugr.

Rt l mrtnt n, like dult, this the time when your

bodys muscles wll grow. At lt ght hur of l
recommended, f not mr. You wll be dng ur body a favor b
gvng it time t heal from the dmg youve nfltd n ur
mul nd llw thm t grw nturll whl u rt nd buld u
ur nrg fr th next d.
Thr r rtn xr tht teens n rfrm that n buld
m n ur muscles wthut th rk f hrmng them. Sm f the
dult xr wnt be rrt fr u, but m f thm will.
Here are a fw tht u huld u:

Dumbbll Curl Th will work ur b u lft the

dumbbll from your knee u t your huldr n a slow, mth
mtn. Altrnt rm btwn t and rmmbr t brth.
Cnntrt on the lft and working th mul.
Dumbbell Hmmr Curl Hld the dumbbll lk u would a
hmmr. Alternate arms lftng frm your d t ur huldr, gn,
n a lw, easy mtn.
Flt Bench Pr L flt n a weight bnh wth the barbell bv
u. Hold in a wd gr nd slowly lwr the barbell dwn t ur
ht nd u gn. Pay special ttntn t the w ur muscles are
rndng t th wght.
Dumbbell Fl Hld the dumbbells lk u r dng hmmr
curls. K your rm trght u wth ur elbows slightly bent. In a
semi-circular mtn, lwr th dumbbll slowly dwn t the d of
ur ht. Th will work ur nnr pectoral muscles.

 Dumbbell Shrugs Hold a dumbbell n each hnd lwrd to ur

d wth your lm fng ur hips. Raise ur t u and thn
hrug your huldr t wrk ur trzu muscles.
Shoulder Pr While seated, hld a dumbbell n h hnd. St
straight and r thm up. Rt whn u r lowering thm dwn.
This wrk th dltd mul.

These are jut a fw xr u can d, obviously. Yu may want

to consult with ur P.E. instructor at school r k mn t a
ll gym t hl u wth thr xr that u can fl
perform that u n accomplish ur gl.
Bd buldng is n xtrm rt tht n ld mzngl tfng
rult. But u mut b sure tht u stay mmttd t ur gl.
Unl you are sick r there is a very, very good reason, you should
tk t ur workout under ll rumtn. If u wnt to meet
ur gl, u CANNOT ut thm off just bu u wnt t.

If ur rnt r concerned about ur bd buldng efforts, have

thm tk u t ur fml physician and tell hm r hr but wht
ur ln r wll th xr u want t d. Ltn to wht
th doctor h t nd heed n dv that ffrd. If u
undrtk th rgrm n a rnbl w, ur rnt will be
impressed rthr than wrrd!
Once you trt ng rult n ur body, you m decide tht you
want t ntr a bd buldng ntt. Th n be grt
motivational tools t keep u on a wrkut rgmn, but there r
m things tht you should know.

CONTESTS

A you gt mr and mr nt th rt f body buldng, u may

want t ndr hwng ff ur hrd wrk b ntrng nt a bd
buldng mttn. There r mn local gm tht hld ntt
wll as national mttn tht r held n n nnul b.
Bfr u actually ntr a bd building mttn, u rll need
t knw wht thr ll but in the frt l. Take the tm t
ttnd a competition bfr entering and l attention t th
techniques th exhibitors u and ask utn but what th
judg are lkng fr.
D not enter a body buldng ntt jut because uv lt a bunh
of wght. These contests are about grt hu with toned
muscles nt but people whove lost bd fat. Your mul mut
b wll-dfnd nd toned rd fr dl. Rmmbr early n n the
bk whn we talked but the Grn Ideal? Tht wht bd
buldng ntt r rll but.
Be rlt but your chances th frt time out. Whl it bl
t realize a Cndrll tr fnh, its nt rll probable whn u
ndr tht m of th thr entrants are vr xrnd. Tll
urlf that ull b happy wth nt bng ut frm the lnu r
tkng ffth l, fr xml, whh is a rlt goal fr many
beginners.

Once uv ddd n a mttn, you need t start planning

well hd f tm t bm full rrd fr contest d. Yu nd
to nntrt n n rblm areas u hv and wrk
thm hrd. K u with your regular routine, th muscles tht r
already tnd dont lose their dfntn.

Thnk about what u will wearing durng the ntt nd wht ng

u wll wnt played whl u r ng. Yu will also wnt t start
thnkng but your ng routine.
Well ntrjt a quick nt but ut here n t not rll tht
mltd choosing wht ur gng to wr. You hv worked
very hrd on ur bd, and n a ntt, u will wnt t show ff as

muh f it bl. Pk a ut n a color tht mlmntr

nd n tht km u r mfrtbl wth. Just dnt
over-do t t not but wh shows th most skin but wh hw
th bt muscles.
Wth mu, you will want t choose ng that will activate nd
xt the rwd. Judg wll rnd better t u f u hv a lt f
lng and hrng gng n fr u. Yur ng style wll b
dttd by the mu, either lgnt or ggrv depending n ur
selection. Yur tl f mu mrtnt. Yur md, th md of
th audience nd the judg wll b t moment by mmnt, hvl
bln b the mttr' h f mu.
Clrl dfnd n the mu for mjr is uull
extremely mrtnt. Some routines flw rftl nd grfull
thrugh mu wthut ntutng beats, but you n be nfdnt
tht only a few mttr n a hundrd n successfully hv th
beauty nd grace f uh a rfrmn.
If u don't hv a childhood bkgrund n dn r bllt, r u
don't hv a nrl rft bd wth mthng mmtr, tr t
lt mu wth a pronounced bt whr u n clearly ut ur
strongest .

W nt tr enough that u n hv a grt physique, but f u

dont knw how t show t ff, you wont be dng n gd in a
contest. Png vr important n mttn. It gv the
judg n idea f wht they r looking for in a nttnt which
mmtr, muulrt, tht, nd proportions.
A gd place t trt lrnng but ng to lk thrugh bd
building mgzn to how the mdl are rntng
thmlv. Try ut a few f th poses whl looking t urlf n a
full-lngth mrrr. What wrk fr n rn m nt work fr u,
but it jut mght!

Thnk but the beat f ur mu and thn h tht g

along with tht beat. Start out wth your most wrful nd hold
t for 3 to 5 full nd. Mk sure tht your routine flows mthl

and there is enough time n btwn fr a little fun.

Wht mul should u be ntutng? Th easiest nwr is all
f thm, but u wll want to hw off rtn rt of ur bd
fll. You need t knw ur mul, nd we hope b nw
u d. Here r m r u wll want to fu n:

Front Dubl B Arms r ut t th sides wth b flxd and

th competitor fng forward twrd th judg nd audience.
Frnt Lat Srd Hands are ltd somewhere nr th
mttr wtln nd elbows are flrd ut showing th lats. Th
competitor facing forward.
Side Cht The competitor is turned judges can his profile.
H has n lf flexed by raising his hl frm th ground. Hands r
clasped or wrt grabbed with the bk rm mng r the frnt
of th torso mwhr blw th pec ln. Th frwrd rm is ulld
down nd bk twrd the mttr rr. Th chest rd nd
flxd. Th rb cage uull expanded.
Side Tr Th mttr n th same basic position as the side
ht xt his rm r clasped bhnd him. Th frwrd rm
flxd straight dwn hwng off th triceps. The back arm is
trthd r th lower bk nd its hnd is clasped with the
forward arms hnd.
Abdmnl nd Thgh Th competitor is now facing frwrd. H
rm are tukd bhnd his hd nd one lg ld frthr frwrd
than th other nd flxd. Th mttr l flxng h
bdmnl muscles.
Rr Dubl B Th mttr fng th rr f the tg
w from the judg and udn. Arms r ut t the d nd
b are flexed. One lg is bk nd tht lf flexed. Th bk
mul are also flxd.
Rr Lat Srd Th mttr in the m b tn as the
Back Double B except th hnd r tthd t the wt and
th elbows r pulled ut and th lt r flrd utwrd.
Mt Muscular the l trng man body buldng pose

Tll, judg wll call fr th competitors favorite most muulr

. At th nt, th hv th tn t hit which ever of the mt
muscular th fl mk thm lk the best.
If u wnt t m up with m poses f your wn, b ll means d
! You know your bd bt of all nd if there r rtn mul
u rll wnt t show ff such as ur glut dfntl d it!

Whn u m up wth a ng rutn, u huld rt that

u knw it lk th bk f your hnd. If u hear ur mu n th
rd, u should b doing your rutn in ur head. Every hn
u get, wth yourself gng through th routine nd mxmzng
your mul tn that u mk n mrv performance.
Have someone tk pictures or video of you and be hghl critical f
t. Yu n l have someone l lk t it fr you nd tell u
whr you can improve nd where you r trngt. Whl u r
ng, breathe normally and fu n flxng f the mul. Yu
wnt t r ut nd ripped much as bl.

Qut a bt f time bfr the competition, you wll want to start

tanning. Tnnd mul look a lt better nd mr dfnd thn
non-tanned mul. If u dnt wnt to rk gng to a tanning bd,
lk t a r-n tn the d bfr your mttn, but be dvd
that th types of tanning can have n rng rn nd uld
dtrt from th mg u r trng t rjt.

During the mttn, there will be a variety of rounds durng which

u will mt fr nt. Eh contest dffrnt, but most wll
hv th fllwng rund:

Stndng Rlxd Smmtr Rund Durng this time, the judg r

lkng fr overall body symmetry n the mttr. They r
looking fr rltnh btwn th mul groups. Ar they ll

dvld vnl? Wthn each f gru, d t flw nl?

D th competitor hv a symmetrical bn trutur? The more
vnl developed th mttr , the hghr h r h wll b
ld.
Thr is no drt flxng in th rund. Competitors are viewed n
what lld th Standing Relaxed position. Tll, th nt
f th competitors heels together, t ntd out t a frt-fv
degree ngl, nd lt m-flrd. Evr competitor h their own
w f tndng rlxd, but in rlt it m-flxd. Evr muscle
should b tight n tg. Th mttr r vwd frm th front,
bth sides, and th rear.
Comparison r Muulrt Rund This where th real flxng
bgn! Cmttr r called un t ht th Mndtr n
this rund. Th judg r comparing the lvl f muulr
development nd definition each competitor h urd in rltn
t the thr competitors.
Fr Png Rund Th Free Posing Round whr h
competitor gt t xr thr muscularity how they ft. Uull,
this rund accompanied b music.

If thr r no rtrtn on oiling, u wll wnt t apply a thn coat

f bb l t ur body. Th n nhn your mul tone and
make u appear more ut. Sm vd bd buldr l advocate
using Preparation H or m other t f hmrrhd cream. Th
rm pull wtr ut frm under th kn. Whn a bd buldr h
excess water n th kn, he r h will lk smooth nd undfnd.
Mn bodybuilders who hv ud rtn ulmnt during thr
workout rutn wll l off but fur t x weeks bfr the
competition. Thn, thr to fv d before, they ld up gn jut
like whn they frt started which wll mk them look fullr.
On the day before nd th day of th mttn, d a rb load.
Dnt vrd it r you wll lk smooth, but try hvng 200 grm th
day before nd 300 th d f. Know your bd nd knw what makes
t lk good and wht doesnt.

Yu should l mntll rr fr mtng. Hv ur mnd t

n ur gl as t why you wntd t ntr a mttn in th frt
l. Visualize yourself up n th tg httng ur poses and
mgn the udn hrng u n. Mntll rrtn n be
just mrtnt as hll preparing whn in comes t a
successful body building mttn hwng.
Yu n find some great support nd gudn n a variety f l.

YOUR RESOURCES
In th, the greatest information g vr, thr r many, mn
places you n g to for nwr t almost n question u have
regarding body buldng. Sk ut th nfrmtn and lrn muh
as u can. Th will mk you a bttr bd builder nd a fr one
t that!
T bgn wth, u nd t subscribe to bd building magazines.
One f th mt popular nlud:
Flx Th magazine ndrd th bbl f hrdr bd
buldng. Th do interviews wth experts in th fld nd ffr
u some mzng advice for bth th xrnd well as nv
bd buldr. Fnd them nln at (flexonline [dtm]) r ubrb to
th paper dtn for jut $29.97 r year for 12 issues.

CONCLUSION

Body buldng nt for vrn, but were willing t bet tht n u

start n a wrkut rgrm, ull realize tht its the bt thng
uv vr dn for yourself. Yull look bttr, ull fl bttr, and
ur nfdn will r.
Mn l trt out body buldng n n ttmt t lose wght.
Thats a grt way t start. But then, th start lrnng but wht
their bd doing during a wrkut nd what is capable f when
pushed. Aftr tht dr is nd, thr muh t lrn and gn.
I remember in my younger r whn I would rd m bk, n
th bk f the book, there w lw n advertising tn. While I
w always more ntrtd n th sea monkeys, there l was n
tht lw ught my eye: th 90 und wklng wh wnt n to
bm a 160 pound mul bund mn.

Th rult rnt unheard of nd can tull be achieved b

nn who wllng to ut n the time nd effort t do . Yu dont
have t be tfd wth a body that l than what u want t to
b.
It d tk m hard wrk nd a lt f ddtn, but n u
trt, ull fnd urlf wntng t ntnu mr than wanting to
stop. When u are fnll able t look t urlf n the mrrr nd
lk what u see, the nd rult wll be well worth n sacrifice you
hv made along th way.
Gt started rght away. Yu dnt hv t wt n lngr. Yur drm
body is mr thn a possibility t a rlt. S g ut nd get
ripped. Thr n tm like rght nw!

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